Welcome to July! It’s heavy loading month, and we can’t wait to kick it off strong.
MONTAG
WORKOUT
3 rounds for time:
20 DB box step-ups (15/22.5 kg) (51/51 cm)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
SKILL/STRENGTH
Post-workout accessory
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.
DIENSTAG
// BENCHMARK
WORKOUT - JACK’S TRIANGLE
For total reps:
AMRAP 2:
Max-reps deadlifts (70/102 kg)
AMRAP 19:
4 strict pull-ups
11 box jumps (61/76 cm)
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps deadlifts (70/102 kg)
– No rest between AMRAPs.
// WEIGHTLIFTING
WORKOUT
5 Sets x 1 Hang Snatch + 1 Snatch @ 70–80%
5 Sets x 3 Snatch Pull @ 90–100%
5 Sets x 5 Front Squats @ 75–80%
MITTWOCH
WORKOUT
21-15-9 reps for time of:
Cal row
Thrusters (29/43 kg)
SKILL/STRENGTH
Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
DONNERSTAG
// HEAVY DAY
WORKOUT
For load:
Power clean
3-3-2-2-1-1-1-1
// ENDURANCE
WORKOUT
8 Sets
3:00 Work / 1:00 Rest
Sets 1, 3, 5, 7
400M Run Into MAX Calorie Ski Erg
Sets 2, 4, 6, 8
100 Double Unders Into MAX Calorie Row
FREITAG
// BENCHMARK
WORKOUT - PRESSING ANNIE
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of 1-rep max).
SKILL/STRENGH
Post-workout challenge
1 attempt:
Max-duration pull-up bar hang
SAMSTAG
// TEAM
STRENGTH
10:00 EMOM
1-10 Pull-Ups
Each minute, complete as many strict pull-ups as you can UP TO 10.
4 Sets
8 Barbell Bicep Curls
WORKOUT
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (47/70 kg)
– One person works at a time.
SONNTAG
// FREE GYM!